The Script: Workouts for the week of 080618

 Our August 1st Saturday was a huge success. 33 Visitors! Thank you for coming by! 

Our August 1st Saturday was a huge success. 33 Visitors! Thank you for coming by! 

The Script: Monday 080618

The Warm Up: 4x

Taco Loop Run

5/3 Strict Pull Ups

10 Jumping Squats

20 Double Unders

 

The Conditioning: 20:00 AMRAP

12 Front Rack Lunges (155#/105#)

8 Chest Slapping Push Ups 

24 Sit Ups 

Every 5:00 (Starting at 0:00): Redwing Run 

 

The Extra Work: 

3x6 Negative Chin Up (3-5 Count Down)

3x6 Scarecrow 

-use light weight (5#s maybe a 15# bar)

-Focus on keeping elbows at 90 degrees 

 

The Script: Tuesday 080718

The Warm Up: 

Redwing Run

20 Burpees

 

2x

10 PVC Pass Throughs

10 PVC Overhead Squats 

 

The Strength: 5 RM Overhead Squat 

 

The Conditioning: 5:00 AMRAP

60 Wall Balls 

AMRAP 30’ Bear Crawl (Every 30’ Length is 1 Rep)

 

 

The Script: Wednesday 080818

The Warm Up: 

Redwing Run

3x 

15 Eye Level Swings

15 Straight Leg Sit Ups 

30 Double Unders 

 

The Conditioning:  For Time (Or 15:00 AMRAP)

4 Rounds

12 Hang Power Cleans (95#/65#)

24 Double Unders

-Then, REST 2:00-

3 Rounds 

8 Hang Power Cleans (135#/95#)

36 Double Unders 

-Then, Rest 2:00-

2 Rounds 

4 Hang Power Cleans (185#/125#)

48 Double Unders 

 

 

The Script: Thursday 080918

The Warm Up: 3x (increase row intensity each round)

200m Row

20 Russian Twists (25#)

OH Carry Down & Back (width of mats)

 

The Conditioning: 

Every 3:00x5

15/12 Cal Row (or :60 Max Effort, which ever comes first)

 

3:00 Transition

 

Every 3:00x5

200’ Farmers Carry (70#s/53#s)

 

 

The Script: Friday 081018

The Warm Up: 3x 

Taco Loop run

10 Kipping Swings 

5 DB Deadlift (R)

5 DB H. Snatch  (R)

5 DB Deadlift (L)

5 DB H. Snatch (L)

10 Push Ups 

 

The Conditioning: 4 RFT (20:00 C/0)

3-2-1

Hang Power Snatch + OHS (135#/95#)

Muscle Ups (Sub 7-5-3 C2B OR 9-6-3 Pull Ups)

And then, 

400m Run